Carbohydrates are part of a healthy diet and play an important role in supplying the body's energy, according to SmasHits. Carbohydrates are also useful for the proper functioning of internal organs, muscles and the central nervous system. There are different types of carbohydrates, including simple and complex, which are either quickly digested and used by the body or slow to break down and become converted into energy. These types are found in various foods, so consult your health care provider or nutritionist for complete information about carbohydrates and the right ones for your diet.
Fruits and Vegetables
Carbohydrates are found in a variety of foods in different forms, including sugars, starches and fiber, according to Health Castle. The body requires all forms at different times, depending on its need for energy. During extensive workouts, for example, sugars supply the body with fuel and are used up quickly. Starches and fiber carbohydrates may be consumed regularly, as they are broken down at a slower pace. Fruits and vegetables are rich in healthy sugars and fiber, and provide the body with dietary bulk to assist in digestive health, controlling blood sugar and cholesterol levels, and preventing certain cancers. Fiber-rich fruits such as oranges, pears and bananas are healthy fruit choices. Additionally, potatoes may be eaten in moderation to supply the body with nutritious carbohydrates.
Grains
A system called the glycemic index classifies carbohydrates on how rapidly they increase blood-sugar levels, according to the Harvard School of Public Health. Foods with a high glycemic index cause rapid spikes in blood-sugar levels. These foods include white bread. Foods with a low glycemic index are the healthier carbohydrate choice, as they are digested slower and prevent rapid spikes and dips in blood sugar. Low-glycemic carbohydrates include whole oats and whole grains found in certain cereals, breads and crackers. A factor that is also considered when determining a food's glycemic index is the degree at which it was processed. Starches that have undergone milling and grinding are often subject to loss of nutrients, including fiber and germ. The healthiest grains include whole-wheat bread, brown rice, whole-grain pasta, quinoa, whole oats and bulgur, as they help protect the body from a variety of chronic diseases.
Beans
Another healthy carbohydrate food choice is beans. They are a valuable source of slowly digested carbohydrates and protein. According to "Prevention" magazine, the key nutrients in beans vary by type, but almost all beans provide powerful anti-aging and disease-fighting benefits. Black beans are rich in anthocyanins, which are antioxidants that help fight heart disease and certain types of cancer. Garbanzo beans help reduce harmful cholesterol levels, and pinto beans are high in fiber, which helps stabilize blood-sugar levels and lower the risk of diabetes. Kidney beans contain thiamin, which supports brain function, regulates blood pressure and helps maintain a healthy heartbeat.
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